The Heart Foundation currently sets no limit for healthy people when it comes to how many eggs you can eat per day. The key is enjoying them, as part of a healthy and balanced diet.
When it comes to the versatility of eggs – is there too much of a good thing? We don’t think so. Eggs can be a hero ingredient across every mealtime, as well as being a suitable snack that’s filling and naturally nutrient-rich. Due to their versatility, people can sometimes question if these humble superfoods are packed on your plate too often.
We’re here to put any concerns to rest and let (the majority) of you get back to doing what you do best – devouring your daily doses of delicious eggs.
The Heart Foundation currently sets no limit for healthy people when it comes to how many eggs you can eat per day. The key is enjoying them, as part of a healthy and balanced diet.
That being said, there are some limitations to those who are more sensitive to consuming dietary cholesterol, as outlined below.
Up to seven eggs per week is advised for those living with:
We've also outlined some of the guidelines for egg consumption when it comes to other groups with more specialised dietary requirements:
Individuals at risk of, or living with, heart disease can consume up to seven eggs per week in the context of a diet low in saturated fat.
Individuals with metabolic syndrome can follow the same guidelines and consume up to six eggs per week. There is some recent research in this group of individuals suggesting higher intakes of eggs may improve carotenoid status through increasing HDL cholesterol, as well as blood fat levels and insulin sensitivity.
Pregnant women can safely enjoy eggs without restriction. Eggs are a great source of protein and valuable micronutrients needed in higher amounts during pregnancy. For this group, it’s important to note there are some specific conditions on how eggs must be cooked before consumed.
And for children, it’s recommended that they follow the healthy eating recommendations set out in The Australian Dietary Guidelines, which include eggs as part of the lean meat, fish, poultry and alternatives group. The guide suggests children 4-7years consume ½-1 serve from this food group per day and children aged 8-11 years consume 1-1 ½ serves. (A serve of eggs is defined as 2 large eggs.)
Is It Bad To Eat Eggs Every Day?
In short no, so you can relax about enjoying your eggs daily without restriction as part of a healthy and balanced diet.
The beauty of eggs is that they can form part of many nutritious meals or as a healthy snack option. For every meal time there’s a great recipe or interesting way you can enjoy them.
It’s more important to consider what you’re eating alongside your eggs, and to find healthy ways to enjoy them, such as poached or boiled as part of a varied diet that's rich in vegetables, fruit and wholegrains.
For more information on the nutritional benefits of eggs, feel free to read some more key facts here.
For most healthy adults, it's safe to eat 1–2 eggs a day depending on how much other cholesterol is in your diet. If you already have high cholesterol or other risk factors for heart disease, it may be best to eat no more than 4–5 eggs per week.
The Heart Foundation currently sets no limit for healthy people when it comes to how many eggs you can eat per day. The key is enjoying them, as part of a healthy and balanced diet. That being said, there are some limitations to those who are more sensitive to consuming dietary cholesterol, as outlined below.
Eggs enriched with omega-3 and sourced from free-range farms tend to be the healthiest eggs. Eating one to three eggs per day can have several health benefits, but this varies from person to person. At this level of consumption, people can expect minimal changes in their cholesterol levels.
Six eggs a day is a hell of a lot, no matter how you cut it. An egg has 187 mg of cholesterol, and the recommended limit is 300 mg per day—or only 200 mg if you have diabetes or risk factors for heart disease. “You can definitely go with with one egg a day,” says Maxine Smith, R.D., L.D.
Although few studies have been conducted on how many eggs are healthy to have on a daily basis, eating 1-2 eggs a day appears to be safe for healthy adults. If you have heart disease, high cholesterol, or diabetes, however, you should watch your overall cholesterol and saturated fat intake.
Eggs do not aid in weight gain; what aids in weight gain is a caloric surplus. If you consume more eggs than your maintenance calories, you will be in a caloric surplus and will gain weight. There is no proper answer to this. It is determined by how many total calories you consume and the type of deficit you maintain.
Daily consumption of eggs can result in an increase in good cholesterol as well as bad cholesterol, which can predispose an individual towards the risk of cardiac disorders. Consuming eggs in excess can result in weight gain due to the high amount of saturated fats.
Consuming 10 eggs per day is not recommended. Eggs are very high in protein, which is a nutrient that can impair kidney function and increased the risk for kidney stones if overly consumed. Eating 10 or more eggs per day is also not recommended because a healthy diet should be varied and diverse.
Just like eggs cooked in other ways, fried eggs are rich in nutrients and can contribute towards a healthy diet when eaten as part of a balanced meal. However, the type of fat used in the pan is important.
Eggs. These are some of the healthiest foods found in nature. Eggs are rich in all the eight essential amino acids and choline, which is also a vital nutrient. The amino acids and choline help the liver in the detoxification process and improve the metabolism rate.
Overall, shorter and lower-heat cooking methods cause less cholesterol oxidation and help retain most of the egg's nutrients. For this reason, poached and boiled (either hard or soft) eggs may be the healthiest to eat. These cooking methods also don't add any unnecessary calories.
In and of themselves, scrambled eggs are a healthy dish. Eggs are high in protein as well as B vitamins and vitamin D; eggs also contain heart-healthy unsaturated fats. However, when butter, cream, cream cheese, or shredded cheese are added, the calories, cholesterol, and fat content increase.
Chicken eggs are an affordable source of protein and other nutrients. They're also naturally high in cholesterol. But the cholesterol in eggs doesn't seem to raise cholesterol levels the way some other foods, such as those high in trans fats and saturated fats, do.
Still, eating larger quantities of eggs can certainly help people to meet their protein requirements. 25-30g of protein per meal is a good target for most people, which is approximately 4-5 eggs. This should be one of many meal variations.
Answer From Francisco Lopez-Jimenez, M.D. Chicken eggs are an affordable source of protein and other nutrients. They're also naturally high in cholesterol. But the cholesterol in eggs doesn't seem to raise cholesterol levels the way some other foods, such as those high in trans fats and saturated fats, do.
These foods are known to increase heart disease risk and should be eaten sparingly. Most healthy people can eat up to seven eggs a week without affecting their heart health. Some choose to eat only the egg white and not the yolk, which provides some protein without the cholesterol.
"I typically recommend eggs as a healthy fat and protein source as part of [clients'] meals," he said. "I will recommend three to five eggs, depending on their current caloric needs and activity levels. Some people may not need as many eggs if they're smaller or less active."
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